Small diet changes, as well as lifestyle changes, can have a huge impact on our health. Cutting down on red meat consumption and opting for a more plant-based diet brings the best long-term gains to our body.
Here are some of the reasons why we should adopt a more plant-based diet and eat less meat.
Lowered Risk of Cancer
The world cancer Research Fund reports that a plant-based diet can reduce our risk of cancer and consuming red meat and processed meat raises our risk for cancer.
Researchers in a 2013 study has found that individuals who have a plant-based diet have lowered the risk of gastrointestinal cancers as compared to those who eat eggs and dairy.
Furthermore, US research published in the journal JAMA Internal Medicine suggests people who eat a vegetarian diet have a 22% lower risk of colorectal cancer.
Reduced Diabetes Risk
In a study conducted by an American Diabetes Association, researchers have found that people who follow a vegetarian diet had a decreased risk of metabolic syndrome, a cluster of risk factors linked to type 2 diabetes, heart disease, and stroke. Aside from having a smaller waist, they also experienced lower blood sugar, blood pressure, and triglycerides as compared to those who ate meat and poultry products.
Aids In Weight Loss
Our risk for heart diseases, stroke, type 2 diabetes, arthritis and certain cancer increases when we carry excess weight.
A 2019 study involving 9,000 people demonstrated that individuals who adhere to a plant-based diet the most (ate more plants and less meat) have lower body fat percentages, BMIs, and a smaller waistline. Plant-based diets tend to be less energy-dense so we can eat more and feel fuller.
Helps Protect Our Heart
In a 2019 study published in the Journal of American Heart Association, results revealed that by eating more plant-based foods and fewer animal products we can lower our risk of dying from a heart attack, stroke and other cardiovascular diseases.
According to the National Diet And Nutrition Survey, meat products provide 24% of the saturates in the diets of 19 to 64-year-olds and dairy products a further 22%.
HFG dietician Juliette Kellow says:
“Plant foods are typically low in saturated fat and some (nuts, seeds, avocados, and vegetable oils) are high in unsaturated fats, which help to maintain healthy cholesterol levels. Eating more fruit, veg, pulses and grains provide a valuable mix of vitamins, minerals, antioxidants, and soluble fiber, which all work together to keep our heart and circulatory system healthy.”
Include healthy-plant based food (instead of meat) in your diets such as fruits, vegetables, whole grains, and nuts to protect your heart. Avoid frequent consumption of refined grains, sugary beverages, and other processed foods packed with ingredients that may have negative effects on our body.
Stick in a diet that focuses on beans, nuts, seeds, vegetables, fruits, and grain products. They can help us fight off various diseases like cancer as they contain protective nutrients such as vitamins, minerals, fiber, and phytochemicals.
Healthy Glowing Skin
Consumption of more veggies and fruits (instead of meat) benefit our skin. They are loaded with antioxidants that neutralize the free radicals that can bring on wrinkles, brown spots, and other signs of aging.
